How to Fix Your "FLAT" Chest (PANCAKE PECS!)
If you have been wondering how to fix a flat chest and build up those pancake pecs, you've come to the right place. In this video, I am going to show you how you can fix a flat chest with not just the right chest exercise selections, but how to perform these exercises the right way. Remember, it's not just what exercises you do that matters, but how you do them that makes all the difference in the world when it comes to building a bigger chest.Fix Your Flat Chest Here - http://athleanx.com/x/fix-flat-chest
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It all starts with the most basic chest exercise of all, the bench press. An effect chest workout is not without this foundational compound exercise, but if you have a flat chest and you've been benching all the same, it might come down to how you are performing the exercise. It is likely that you are currently delt dominant on the press, meaning you are letting your shoulders take on the brunt of the work on the bench press.
To combat this, you need to get your chest out in front of your delts when benching. This can be done with a simple head lift on the eccentric. When lowering the dumbbells, allow your head to come off the bench by about 1-2 inches and then drive your shoulders and upper back into the bench as you press up on the concentric. This will ensure that your shoulders don't come forward, caving your chest on the dumbbells ascent.
The other thing to note is that the chest has the third highest percentage of type 2 muscle fibers of any muscle group in the body. This means that they respond well to explosive movements. In your next chest workout, try to accelerate the weight on the concentric when you bench press.
If you have a flat chest and all you are doing is pressing, it's likely because you are not training the chest's other major function - adduction. So, to fix a flat chest, you need to include crossovers into your chest workouts. This is a versatile exercise that hits all three heads of the chest through the function of adduction and by following the direction of the fibers in the chest.
To hit the upper chest, you want to take the cables from a low to high position. For the sternal portion of the chest, or the fibers that run straight across, you would do crossovers straight across your torso. For the lower chest fibers, you want to follow a high to low direction. And if you want to work on your pancake pecs but have limited time, you can try something I call the Omni Crossover. This exercise allows you to follow multiple directions at once, saving you time from hitting all 3 heads of the chest individually from set to set.
Some people might tell you, flat chest or not, you don't need to work on the lower pecs. I disagree; the lower chest line is what separates the pecs from the upper row of abs. If they blend together, then your chest will continue to look flat. One of the best ways to target this area of the chest is with the dip. But just adding dips into your chest workout isn't going to cut it, you have to do them right.
The dips is a lower chest exercise that puts the chest in a great amount of stretch at the bottom of the rep. Knowing that this is beneficial to growing a big chest, we need to hang out here. So, with a forward lean, when you reach the bottom of the range of motion (this doesn't need to be excessive ROM) pause for a moment and feel the stretch on the pecs. From here, the best thing you can do for this chest exercise is to perform a simple 1.5 rep.
If you want to get a bigger chest, one of the areas of focus needs to be on the upper chest. A well developed upper chest will give the pecs the appearance of being not just bigger, but fuller pecs too. One of my favorite upper chest exercises for people with a flat chest to do is the cable incline press. If you don't feel your chest on an incline bench press or regular flat bench press, this chest exercise will solve that problem.
With the combination of adduction and pressing together, you will get a 1-2 punch that will have you feeling your chest on every single rep. The adduction component prior to pressing will pre-activate the chest and adduction while pressing at the same time will light you up like never before.
For the rest of the chest exercises to fix a flat chest and how to do them properly, be sure to watch the video to the very end.
If you are looking for a complete workout routine and meal plan, be sure to head to athleanx.com and check out the program selector tool. It will take you just minutes to find the exact plan that fits your current goals and will help you to build ripped athletic muscle quickly.
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